Training Shoe: Nike Free 5.0

The unbelievably comfortable Free 5.0 is a radical shoe carefully constructed to let the foot function as if it were bare. It permits the wearer to attain the strengthening and flexibility benefits of occasional barefoot running without the risk of getting gravel caught between his toes. Because its unique airless, cubed midsole flexes in nearly every direction and is not well-cushioned, the Free is best considered an occasional training toolnot an everyday running shoe. Proper workout progression and foot adaptation are very important to the Free wearer. How important? Nike suggests that users spend the first few weeks just walking in the shoe. Neutral runners will probably be able to work up to occasional speedwork and runs of five or more miles within eight weeks. Overpronators should most likely limit themselves to striders, technique drills, and runs of five or less miles. When you feel safe and comfortable in the Free 5.0, convert it to the even less protective Free 4.5 by replacing the 5.0 insole with the provided 4.5 insole. (Barefoot running is represented by a score of 0.0 on the Free scale.)

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